CrossFit Coal – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

10 Scap Push-Ups

5/5 Upright Rows

5/5 Arnold Press

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 SA DB Bench Press (R)

MIN 2 – 12 SA DB Bench Press (L)

MIN 3 – :30 Max Push-Ups

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

100m Run

5 Renegade Rows (35/20)|(20/15)

-Rest 1:00-

AMRAP x 4 MINUTES

75m Run

4 Renegade Rows

-Rest 1:00-

AMRAP x 3 MINUTES

50m Run

3 Renegade Rows

(Score is Rounds + Reps)

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